Health · Workout ·

Sweat Your Butt Off Cardio

Cardio exercise is one of the most important things you can do for your body, whether you want to burn fat, lose weight, or get healthier. You have a variety of choices from treadmills to elliptical trainers, or you can create your own workout at home with a variety of cardio exercises like, jumping jacks, pushups or mountain climbers.

Check out some of my favorite "Sweating Your Butt Off" cardio routines, get ready to sweat!

STAIRMASTER BLASTER

Time: 30 minutes
Note: Do not lean on the handrails. Keep your chest up the entire time.
Warmup: 2 minutes @ Level 5

  • 1 minute @ Level 7
  • 1 minute @Level 9
  • 1 minute @ Level 11
  • 1 minute @ Level 13
  • 1 minute @ Level 15 (every other step)
  • Repeat 4 more times for a total of 5 rounds

Cooldown: 3 minutes @ Level 7

SWEAT YOUR BUTT OFF (Treadmill)

Time: 30 minutes

  • 5 minutes @ 5 mph
  • 1 minute @ 8 mph
  • 2 minutes @ 6 mph
  • 1 minute @ 8.5 mph
  • 2 minutes @ 6 mph
  • 1 minute @ 9 mph
  • 2 minutes @ 6 mph
  • 1 minute @ 8.5 mph
  • 2 minutes @ 6 mph
  • 1 minute @ 8 mph
  • 2 minutes @ 6 mph
  • 30 seconds @ 9.5 mph
  • 30 seconds @ 10 mph
  • 1 minute @ 5.5 mph
  • 30 seconds @ 10 mph
  • 1 minute @ 6 mph
  • 30 seconds @ 9.5 mph
  • 5 minutes @ 5 mph

YOU’RE BEING CHASED (No, not really!)

Time: 35 minutes
Warmup: 5 minutes @ 4.0 mph

  • 1 minute @ 5.0 mph
  • 1 minute @ 6.0 mph
  • 1 minute @ 7.0 mph
  • 1 minute @ 8.0 mph
  • 1 minute @ 3.5 mph
  • Repeat for a total of 5 rounds

Cooldown: 5 minutes @ 4.0 mph

THE HUMAN MACHINE

Time: 30-40 minutes

  • Round 1
    • 10 Burpees
    • 10 Jump lunges
    • 10 Squats
    • 10 Pushups
    • 10 Jumping Jacks
  • Round 2
    • 9 Burpees
    • 9 Jump lunges
    • 9 Squats
    • 9 Pushups
    • 9 Jumping Jacks
  • Round 3
    • 8 Burpees
    • 8 Jump lunges
    • 8 Squats
    • 8 Pushups
    • 8 Jumping Jacks
  • Round 4
    • 7 Burpees
    • 7 Jump lunges
    • 7 Squats
    • 7 Pushups
    • 7 Jumping Jacks
  • Round 5
    • 6 Burpees
    • 6 Jump lunges
    • 6 Squats
    • 6 Pushups
    • 6 Jumping Jacks
  • Round 6
    • 5 Burpees
    • 5 Jump lunges
    • 5 Squats
    • 5 Pushups
    • 5 Jumping Jacks
  • Round 7
    • 4 Burpees
    • 4 Jump lunges
    • 4 Squats
    • 4 Pushups
    • 4 Jumping Jacks
  • Round 8
    • 3 Burpees
    • 3 Jump lunges
    • 3 Squats
    • 3 Pushups
    • 3 Jumping Jacks
  • Round 9
    • 2 Burpees
    • 2 Jump lunges
    • 2 Squats
    • 2 Pushups
    • 2 Jumping Jacks
  • Round 10
    • 1 Burpees
    • 1 Jump lunges
    • 1 Squats
    • 1 Pushups
    • 1 Jumping Jacks
    • Stretch

ELLIPTICAL SCHMITICAL

Time: 35-40 minutes
Warm up: 3 minutes @ Level 5 Incline 10

  • 2 minutes @ Level 10 Incline 10
  • 10 jump squats
  • 5 pushups
  • 30 mountain climbers each leg
  • 5 sit ups
  • Repeat the circuit for a total of 10 rounds

Cooldown: 2 minutes @ Level 5 Incline 10

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